CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Oct
13

10 14 16

Health-e News: The role of supermarkets in the nation’s obesity

3 rounds of:
1 muscle snatch
1 power snatch
1 over head squat
1 hang snatch
1 snatch balance
*increasing load, referencing (9-29-16) for over head squat load

5 rounds of:
1 over head squat for a 1 rep max

3 rounds of:
1 snatch balance 
*increasing load, reference (10-6-16)

5 rounds of:
1 snatch for a 1 rep max

20161004_192622

Oct
12

10 13 16

After 18 Years of Running, I Gave It All Up For CrossFit

7 rounds of:
1 front squat for a 1 rep max

3 rounds of:
max rep push ups
max rep dips

20161004_192208

Oct
11

10 12 16

CrossFit: 3 Mental Toughness Tips

active recovery:

400 meter jog or row
1:00 active mobility

400 meter jog or row
1:00 active mobility

6 rounds for time of:
250 meter row
20 dumbbell snatches 1or/10l
10 goblet squats
15 v-ups

30:00 mobility
6:00 – 8:00 upper body
6:00 – 800 thoracic
12:00 – 14:00 lower body
all includes partner mashing

20161007_072020

Oct
10

10 11 16

CrossFit workout fad powers its way into school PE classes

as many rounds as possible in 12 minutes of:
1 deadlift @ 405lbs/365lbs
6 toes to bars
10 bar facing burpees

3 rounds of:
25 push press @ 45lbs/35/lbs
25 calorie row
25 sumo deadlift high pulls @45lbs/35lbs

20161006_175621

Oct
9

10 10 16

What is Kinesiology Tape All About in Physical Therapy?

4 rounds of:
5 bulgarian lunges @ 5 rep heavy (reference 10-4-16)
12 barbell curls

as many rounds as possible in 20:00 of:
25 calories row
25 single-arm dumbbell overhead walking lunges @ 35lbs/20lbs
25 weighted sit ups @ 35lbs/20lbs 

resized_20161009_153519

Oct
9

10 9 16

‘Muscle memory’ may not really exist

alternating team wod:
as many rounds and reps as possible in 10:00 of:
30 double unders
15 power snatches @ 75lbs/55lbs
*scale @ 30 single unders and 55lbs/35lbs for load

1 round for time of:
50 wall ball shots
50 deadlifts @ 185lbs/155lbs
50 handstand push ups
*each time you break a set of wall-ball shots or handstand push-ups, deadlift the barbell and hold it at your waist for 15 seconds before returning to the wall balls or push ups.
*scale @ hand release push ups and 155lbs/125lbs

20160921_190240

Oct
6

10 8 16

Oct
6

10 7 16

Is a No-Grain Diet Healthy?

as many rounds as possible in 10:00 of:
5 clean and jerks @ 185lbs/135lbs
10 toes-to-bars

*scale at:
5 clean and jerks @ 115lbs /75lbs
10 hanging knee raises

as many reps as possible in 10 minutes of:
muscle-ups

*scale at:
as many reps as possible in 10 minutes of:
Chest-to-bar pull-ups

20160918_105027

Oct
5

10 6 16

Judge Rules in CrossFit’s Favor, NSCA Attempts Damage Control

4 rounds of:
2 back squats @ 80% 1rep max
*2:00 – rest between rounds

3 rounds of:
5 overhead squat 

3 rounds of:
3 snatch balance 

3 rounds of:
1 hang squat snatch

 

20160918_104557

Oct
4

10 5 16

Five From The Archives

as many rounds as possible in 20:00 of
200 meter sprint
8 thrusters @ 115lbs/75lbs
10 toe to bars

active recovery:

400 meter jog or row
1:00 active mobility

400 meter jog or row
1:00 active mobility

30:00 mobility
6:00 – 8:00 upper body
6:00 – 800 thoracic
12:00 – 14:00 lower body
all includes partner mashing

20160918_104844

 

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